Kick up / kip up tutorial 🔥 how to do kip up

The kip up is a dynamic gymnastic move that allows you to rise from a lying position to a standing position in one fluid motion. It is often used in various martial arts, parkour, and acrobatics. Here’s a brief description of how to perform a kip up:


1. Starting Position: Lie on your back with your knees bent and feet flat on the ground. Your arms should be at your sides, and your head should be slightly tilted back.

2. Preparation: Engage your core muscles. This will help provide the necessary support as you execute the kip up. Lay your hands flat on the ground beside your head, fingers pointing towards your feet.

3. Initiate the Movement: Push off the ground with your feet while simultaneously bringing your knees towards your chest. At the same time, press your hands into the ground to lift your shoulders off the floor.

4. Lift Your Hips: As your shoulders rise, use your core and legs to drive your hips upwards. This is a crucial part of the move; the more explosive your hip thrust, the better.

5. Foot Placement: As your hips rise, aim to kick your legs out and over your body. Your legs should be extended, and you want to land your feet on the ground as you come up.

6. Finish the Move: As your feet make contact with the ground, continue moving upward to stand. Use your momentum to come to a stable standing position.

Tips for Success

Practice on a Soft Surface: If you’re new to this move, practice on a mat or soft grass to reduce the risk of injury.
Strengthen Your Core: Developing core strength will improve your kip up and make the movement easier.
Start with Progressions: If you're struggling, consider practicing the elements separately, like bridging or rocking to build the necessary strength and coordination.

Always remember to warm up before attempting gymnastic moves to avoid injury. Happy training!